{"id":18714,"date":"2024-02-15T09:15:41","date_gmt":"2024-02-15T08:15:41","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=18714"},"modified":"2024-02-27T09:17:18","modified_gmt":"2024-02-27T08:17:18","slug":"ako-trenovat-s-wattmetrom-zaklady","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2024\/02\/15\/ako-trenovat-s-wattmetrom-zaklady\/","title":{"rendered":"Ako tr\u00e9nova\u0165 s wattmetrom \u2013 z\u00e1klady"},"content":{"rendered":"<p><strong>Tr\u00e9novanie s wattmetrom (mera\u010dom v\u00fdkonu) sp\u00f4sobilo revol\u00faciu v tom, ako cyklisti meraj\u00fa svoj pokrok. T\u00fdm, \u017ee wattmetre poskytuj\u00fa prec\u00edzne a objekt\u00edvne \u00fadaje, umo\u017enili jazdcom tr\u00e9nova\u0165 efekt\u00edvnej\u0161ie ako kedyko\u013evek predt\u00fdm. V tomto \u010dl\u00e1nku si prejdeme z\u00e1kladn\u00fa terminol\u00f3giu, ktor\u00fa by mal ovl\u00e1da\u0165 ka\u017ed\u00fd cyklista, ktor\u00fd chce pri tr\u00e9ningu pou\u017e\u00edva\u0165 wattmeter.<\/strong><!--more--><\/p>\n<h2><b>\u010co je meranie v\u00fdkonu v cyklistike?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Za\u010dnime od z\u00e1kladov. Cyklistick\u00e9 mera\u010de v\u00fdkonu s\u00fa pr\u00edstroje, ktor\u00e9 sa pripev\u0148uj\u00fa na ped\u00e1le, k\u013euky alebo zadn\u00fd n\u00e1boj. <strong>Pomocou tenzometru meraj\u00fa kr\u00fatiaci moment aplikovan\u00fd na pohon bicykla, v\u010faka \u010domu je mo\u017en\u00e9 zisti\u0165, ko\u013eko si jazdec odmak\u00e1 v re\u00e1lnom \u010dase.<\/strong> \u00dadaje o v\u00fdkone sa potom prenes\u00fa do cyklopo\u010d\u00edta\u010da, ktor\u00fd v\u00fdkon n\u00e1sledne zobraz\u00ed a \u00fadaje ulo\u017e\u00ed na neskor\u0161iu anal\u00fdzu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">V\u00fdkon je vyjadren\u00fd vo wattoch a sklad\u00e1 sa z kr\u00fatiaceho momentu a kadencie. <strong>Wattmetre tie\u017e odhaduj\u00fa mechanick\u00fa pr\u00e1cu, ktor\u00fa cyklista vyvinie a zobrazia ju v kilojouloch alebo kilokal\u00f3ri\u00e1ch.<\/strong> Ur\u010dite si dok\u00e1\u017eete predstavi\u0165, ak\u00e9 neocenite\u013en\u00e9 je pre atl\u00e9ta ma\u0165 pr\u00edstup k presn\u00fdm \u00fadajom o tom, ko\u013eko energie generuje na bicykli a ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite, najm\u00e4 \u010do sa t\u00fdka pl\u00e1novania tr\u00e9ningu, pretekov \u010di dokonca stravovania.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ale sk\u00f4r, ne\u017e sa vrhneme na tieto t\u00e9my, prejdime si z\u00e1kladn\u00e9 pojmy.<\/span><\/p>\n<h2><b>Terminol\u00f3gia wattmetrov<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Pochopenie z\u00e1kladn\u00fdch pojmov pou\u017e\u00edvan\u00fdch ostatn\u00fdmi cyklistami a tr\u00e9nermi v\u00e1m pom\u00f4\u017ee porozumie\u0165 \u010d\u00edslam, ktor\u00e9 v\u00e1m v\u00e1\u0161 wattmeter uk\u00e1\u017ee. Toto s\u00fa naj\u010dastej\u0161ie fr\u00e1zy a v\u00fdrazy.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Kadencia<\/strong>: po\u010det oto\u010den\u00ed ped\u00e1lu za ur\u010dit\u00fd \u010das, zvy\u010dajne meran\u00fd v ot\u00e1\u010dkach za min\u00fatu (RPM \u2013 revolutions per minute).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Kr\u00fatiaci moment<\/strong>: sila aplikovan\u00e1 na ped\u00e1le pri ot\u00e1\u010dan\u00ed, meran\u00e1 v newtonmetroch (Nm).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Priemern\u00fd v\u00fdkon<\/strong> (AP \u2013 average power): pou\u017e\u00edva sa na opis priemern\u00e9ho v\u00fdkonu cyklistu za dan\u00e9 \u010dasov\u00e9 obdobie, vr\u00e1tane \u010dasu str\u00e1ven\u00e9ho zotrva\u010dnos\u0165ou. \u010casov\u00fdm \u00fasekom m\u00f4\u017ee by\u0165 interval, \u00fasek jazdy alebo cel\u00e1 jazda.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Funk\u010dn\u00fd prahov\u00fd v\u00fdkon<\/strong> (FTP \u2013 functional threshold power): najvy\u0161\u0161\u00ed mo\u017en\u00fd priemern\u00fd v\u00fdkon, ktor\u00fd si m\u00f4\u017ee cyklista udr\u017ea\u0165 po dobu 60 min\u00fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Z\u00f3ny v\u00fdkonu<\/strong>: rozsah v\u00fdkonov\u00fdch v\u00fdstupov, ktor\u00e9 zodpovedaj\u00fa r\u00f4znym intenzit\u00e1m tr\u00e9ningu, zvy\u010dajne vyjadren\u00e9 ako percento FTP.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Normalizovan\u00fd v\u00fdkon<\/strong> (NP \u2013 normalized power): tento v\u00fdraz je pod ochrannou zna\u010dkou <a href=\"https:\/\/www.trainingpeaks.com\/\" target=\"_blank\" rel=\"noopener\">TrainingPeaks<\/a>. Hodnota odhaduje, ak\u00fd by bol priemern\u00fd v\u00fdkon, keby cyklista ne\u0161iel na zotrva\u010dnos\u0165 a nerobil prudk\u00e9 zmeny v \u0161liapan\u00ed. Preto sa t\u00e1to hodnota stala popul\u00e1rnej\u0161ou ako AP.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Faktor intenzity<\/strong> (IF Intensity factor): tento v\u00fdraz je pod ochrannou zna\u010dkou TrainingPeaks. Je to miera relat\u00edvnej intenzity tr\u00e9ningu na z\u00e1klade pomeru NP ku FTP cyklistu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Faktor \u00fa\u010dinnosti<\/strong> (EF \u2013 efficiency factor): hodnota kvantifikuje efektivitu cyklistu pri premene energie na pohyb vpred. Vyjadruje sa ako pomer NP cyklistu k priemernej srdcovej frekvencii pri aktivite.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Sk\u00f3re tr\u00e9ningovej z\u00e1\u0165a\u017ee<\/strong> (TSS \u2013 training stress score): tento v\u00fdraz je pod ochrannou zna\u010dkou TrainingPeaks. Je to hodnota, ktor\u00e1 napo\u010d\u00edta a porovn\u00e1va z\u00e1\u0165a\u017e pri jednotliv\u00fdch tr\u00e9ningoch na z\u00e1klade ich intenzity a trvania.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Ak\u00fatna tr\u00e9ningov\u00e1 z\u00e1\u0165a\u017e<\/strong> (ATL \u2013 acute training load): tento v\u00fdraz je pod ochrannou zna\u010dkou TrainingPeaks. Ide o priemer TSS za posledn\u00fdch 7 dn\u00ed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Chronick\u00e1 tr\u00e9ningov\u00e1 z\u00e1\u0165a\u017e<\/strong> (CTL \u2013 chronic training load): tento v\u00fdraz je pod ochrannou zna\u010dkou TrainingPeaks. Ide o priemer TSS za posledn\u00fdch 42 dn\u00ed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Rovnov\u00e1ha z\u00e1\u0165a\u017ee tr\u00e9ningu<\/strong> (TSB \u2013 training stress balance): tento v\u00fdraz je pod ochrannou zna\u010dkou TrainingPeaks. T\u00e1to hodnota predpoved\u00e1 pripravenos\u0165 atl\u00e9ta na aktivitu. Po\u010d\u00edta sa odpo\u010d\u00edtan\u00edm v\u010deraj\u0161ieho ATL od v\u010deraj\u0161ieho CTL (v\u010deraj\u0161ie CTL m\u00ednus v\u010deraj\u0161ie ATL).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Fitness\/\u010derstvos\u0165<\/strong> \u2013 toto je vzorec Stravy, ktor\u00fd predpoved\u00e1 pripravenos\u0165 atl\u00e9ta na v\u00fdkon, podobne ako TSB.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9novanie s wattmetrom (mera\u010dom v\u00fdkonu) sp\u00f4sobilo revol\u00faciu v tom, ako cyklisti meraj\u00fa svoj pokrok. T\u00fdm, \u017ee wattmetre poskytuj\u00fa prec\u00edzne a [&hellip;]<\/p>\n","protected":false},"author":172,"featured_media":18715,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,597,546,1307,180,548,674,55,1097,842,1626],"global-categories":[],"class_list":["post-18714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-cyklista","tag-cyklistika","tag-domaci-trening","tag-horska-cyklistika","tag-informacia","tag-meranie","tag-trening","tag-vykon","tag-watt","tag-wattmeter"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako tr\u00e9nova\u0165 s wattmetrom \u2013 z\u00e1klady<\/title>\n<meta name=\"description\" content=\"V tomto \u010dl\u00e1nku si prejdeme z\u00e1kladn\u00fa 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